6/11/13
Log Clean and Press
90x3
140x3
150x3
180x5
200x5 <–6 reps here. All of my reps were one motioned except the 6th reps on my last set
Pull-ups
BWx10,6.5,5
only a minute rest in between
DB Rows
85x6e,8e,10e
Conditioning
20s work 10s rest 8 rounds
Jump Rope and heavy Rope Slams
6/13/13
Power Snatch
135x3
185x2
205x0,1 PR
Front Squats
135x5
195x5
225x5
255x5 <–9 reps here
Trapbar DL Low Handles
225x8
255x8
295x8
Prowler
3 100ft trips with 2 plates total with a minute rest in between each
6/14/13
Strict Press
barx5
95x5
115x5
130x5
145x5 ← 11 reps here (Rep PR)
Strict Press was supper setted with TRX Rows
BWx10,10, 1 Chainx10,10,10
Swissbar Floor Press
135x8
175x8
200x8
Supersetted with TRX Rows
2Chains x 8,8,8
6/17/13
Power Clean
135x3
185x3
215x3
Deadlift
295x3
335x3
375x3 ← 8 reps here
Front Squat
175x6
205x6
235x6
800 pound tire Flip for 25 reps
So today the events for NAS Nationals in October were released but not the weights or specs (those are coming soon though).
"2013 NAS Nats events! Day 1: Axle Clean
6/18/13
Well I felt like total ape-tit today and struggled to get my ass to the gym. But life goes on…
Log Clean Press
90x3
140x3
165x3
185x3
210x3 <–5 reps here
all reps were one motioned except for the last 2 reps on my plus set
Neutral Grip Chinups
Bwx12,8,6
A couple sled pulls and sandbag carries. Called it a day.
6/21/13
Power Snatch
135x3
185x1,1,1,1,1
Front Squat
135x3
185x3
210x3
240x3
270x3 <— 6 reps here, left about 2 in the tank
Trapbar Deadlift
255x6
295x6
335x6
KB Work, all done with 26kg KBs
3 Man Makers (double clean to racked squat to press to renegade row)
5 Snatches each arm
1 Turkish Get Up each arm
5 Snatches each earm
2 Man Makers
6/22/13
Strict Press
barx5
95x3
120x3
140x3
155x3 <–9 reps
Axle Clean (once) and Press Away
215x5
265x3
245x6
^these smoked my upper back and my triceps are wrecked from the eccentric of bringing it back down the the racked position every time.
Farmers Walk
180x100ft w/ a turn
230x50ft
270x50ft
322.5x35ft <–was going for the gym record here, needed to go 50ft with no drop, only made it 35ft but was still more than pleased with my effort because the most I had ever done/attempted before was 300 per hand.
Awesome session! After my strict press work I jumped in with a very competitive top heavy weight, a lightweight Pro, and an up and coming 231 guy for the axle pressing and farmers walks. Good things happen when you train with strong guys.
6/24/13
Power Cleans
135x3
185x5
205x3
225x2
Deadlifts
275x3
315x5
355x3
395x1 <— 3 reps here. I didnt touch and go, but they felt like shit anyways. I am still messed up from the axle presses and farmers walks on Saturday.
415x1
Front Squat
195x5
225x5,5
was supposed to have my 3rd set be at 250 but again was feeling like shit so decided to stay with 225 for my 3rd set. It was a good idea.
Powler with 2 plates total
100ft, 35s rest, 100ft, 35s rest, 100ft
Done. I am feeling run down and could be some accumulative fatigue or just the doings of my training on Saturday. Tomorrow the plan is to max out my Log Clean and Press with it being my last time logging until after Nationals and I would like to see if the rep work and viper presses helped my 1RM at all.
6/24/13
So the official events and weights were posted this morning for Nationals in the fall. There will be a log but it apart of a medley. With that being said I still decided to max out my log clean and press today…
Log Clean and Press
90x2
140x2
180x2
230x1
250x1
270x1
295x0 ← the log kept slipping down my shirt on the clean. So i took my shirt off and decided to give it another shot.
295x1 YEAH BUDDY I’ll try to post a video later
Next I did these 4 corrective exercises with my good friend and professor Pat and that was about it. I have a feeling my left abs are going to be wrecked tomorrow.
6/27/13
Power Snatch
95x3
135x2
185x2,2
Front Squat
135x5
185x3
225x5
255x3
285x1 ← 4 reps
Trapbar Deadlift
275x5
315x5
355x5
Conditioning
2 Rounds
Revrse Sled Drag for 50ft to 20 H2H KB Swings to Forward Sled Drag for 50ft
Sled had 8 45’s and 2 25’s on it and used a 57 pound KB
6/28/2013
Strict Press
barx5,5
95x5
135x5
145x3
165x1 <—7 reps
Z Press
115x4setsx8reps
Floor Press
165x12,10,12
Ran a mile in 9:05
probably will never run a mile again in my life. Lol. My knee hurt the entire time and was completely swollen after. I could have done better but I didnt even want to run in the first place. A friend of mine talked me into it 
6/29/13
Pressed a 175 Keg a few times just to get used to the staggered grip before trying out the Nationals Press Medley
Press Medley
250 Log, 140 DB, 175 Keg, 220 Axle
Did this twice. First time I missed the DB on my first attempt which was weird since I havent missed a DB in a long long time. On my second run through I messed up the clean on the keg and the axle on my first attempts but gathered myself and got them.
Yoke to heavy ass sled for 50ft each
490 yoke done once
580 yoke done twice
didn’t drop the yoke once and it felt really good today. Believe it or not, actually got faster with the yoke as the rounds went on. The sled killed me but finished everytime
Started a new deadlift cycle today. Going to just wing my workouts this week and start back the 5/3/1 cycles for my strict press, front squat, and axle press
Power Cleans
135x3
205x2
245x2
Sumo Deadlifts off of pins about 4in off the ground
225x2
315x2
365x2
405x2
Sumo Deadlifts beltless
225x20
That was it, like I said was planning on deloading this week but I will be home to train with a great friend of mine and can’t help but push myself when I train with him so no deload for me.
7-3-2013
Worked some axle cleans and presses. This was light, was helping a friend with his continental clean. Then we played around with his DB which was not easy. Very awkward but solid and loadable. Then we did some hammer strength pressing and a few sets of curls
7-4-2013
Me and Mike went in and did the following
SS Bar Box Squats
155x5,5,5
245x5,5,5
265x5,5
Then we ran through a farmers walk, stone load and keg load medley 2 times
7/6/2013
Deadlifts off of 5 mats which are about .5-.75inches thick each
135x3
225x3
335x3,3,3,3,3
365x3
this was all done beltless and felt really fast
CarDeadlift apparatus. used my deadlift suit here
we loaded it up with a 1000 pound tire instead of setting it up outside with the car
tirex1
tire two 45’s x 4,1
tirex4
7-9-2013
Was up at MBSC to visit a few friends and trained with my friend Eirrin.
Bench Press
225 x 4sets x 5 reps
Close Grip bench
175x3
225x3
245x2
Then 3 rounds of hammer curls, standing one arm press, and starrght leg situps
7/12/2013
Strict Press
95x5
125x3
145x3
165x3 ← 7 reps
185x0
All sets supersetted with 8 reps on Inverted Rows
Flat DB Bench Press
80x6
90x6
100x6,6
Supersetted with Chest Supported Rows
45x6
55x6,8,12
7/13/2013
Started off with some keg presses. Wanted to familiarize myself with them still and get comfortable enough with the 175 keg where i can easily one motion it.
Then Yoke to Sled Drag
490 yoke, 8 plate sled
580 yoke, 8 plate 2 quarter sled
670 yoke, 8 plate 2 quarter sled
That last set absolutely destroyed me. My quads were in severe pain. Also I only dropped the yoke once but it was when I was taking my first step so I pretty much did make a full 50ft clean. In contest it would have gone against my time but 50ft without a drop is a PR.
The did this once…
195 stone to 65in, 220 stone to 58in, and 240 stone to 52in
all stones were set up 15 ft away from platforms